Nutrition for the eyes

Christiane Fux studied journalism and psychology in Hamburg. The experienced medical editor has been writing magazine articles, news and factual texts on all conceivable health topics since 2001. In addition to her work for, Christiane Fux is also active in prose. Her first crime novel was published in 2012, and she also writes, designs and publishes her own crime plays.

More posts by Christiane Fux All content is checked by medical journalists.

The eye literally eats with you: like all organs, the eyes benefit from a healthy diet. But which nutritional components are particularly important for the organs of vision? And what foods are they in? The most important facts about optimal eye nutrition.

Eyes work hard every day. In order for them to function optimally, they need sufficient vital substances. Vitamins in particular play a major role in healthy eye nutrition.

Vitamin A and beta-carotene

Retinol (vitamin A1) and beta-carotene (provitamin A, the precursor of vitamin A) are raw materials for the "visual purple" (rhodopsin). Without this pigment, the so-called rods in the retina, which enable light-dark vision, cannot work. As a result, there is a threat of night blindness.

Beta-carotene is mainly found in plants with strong red-orange colors: carrots, peppers, apricots, beetroot or papaya, but also in green foods such as lamb's lettuce, spinach and broccoli.

The carotenoids lutein and zeaxanthin are particularly important for eye nutrition. They act like "natural sunglasses" by filtering short-wave light, especially in the area of ​​the macula. They also intercept free radicals. They protect the eyes from age-related macular degeneration, in which those affected see increasingly blurred and later go blind. Lutein and zeaxanthin are found primarily in rich green plants, especially kale, broccoli, and spinach.

Vitamin C and Vitamin E.

As in the rest of the body, so-called "free radicals" are constantly being created in the eyes, which can damage the sensitive visual cells. The aggressive molecules are formed during metabolic processes and through the influence of UV rays, to which the eyes are particularly exposed. The vitamins C and E protect the body cells and thus the eyes from them. Good sources of vitamin C are black currants, parsley, paprika, broccoli, white cabbage, kiwis and citrus fruits. Vegetable oils (e.g. wheat germ oil), nuts, soy and asparagus provide vitamin E .

Omega-3 fatty acids

Omega-3 fatty acids, especially docosahexaenoic acid, are important components of nerve cells - but also of the retina. If the eye is well supplied with it, it can also protect against age-related macular degeneration. Those who suffer from dry eyes can also benefit from omega-3 fatty acids. They are mainly found in sea fish such as mackerel, herring, salmon and tuna.

However, those who eat a reasonably balanced diet do not have to fear a lack of nutrients. In general, the German Nutrition Society recommends eating some fruit or vegetables with all main meals and between meals - preferably five servings a day. Fruit juices serve as additional sources of vitamins. In addition, the nutrition experts recommend regular consumption of fish. Such a diet is especially important for the eyes of smokers. The pollutants in cigarette smoke reduced the blood flow to the optic nerve, among other things. If you also drink more than two liters of water a day, you prevent dry eyes.

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